CrossFit Connection - Burlington, Ontario

Saturday at Burlington CrossFit Connection

9 AM PARTNER WORKOUT

WOD

10 Partner Deadlifts 405/295 lbs

10 Partner Stand ups *

Strip the weight off your bar (guys 2- 45 lb plates , girls 2 -35 lbs plates)

10 lengths of the gym carrying your weight (90 lbs/70 lbs) - at the end of each length you must set the weight down  on the ground - your partner picks it up and goes back. (5 each)

Sprint 100 m

Sprint 200 m

3 ROUNDS

  ** with the sprints one partner running at a time the other resting.

* Partner Stand ups - both partners sitting on the floor BACK to BACK  with arms together must rise to the standing position and then back to the floor (1 rep)

 

10 AM INDIVIDUAL WORKOUT

WOD

6 MINUTE TIME LIMIT

Run 400 M

MAX # of reps     - Push Press 135/95 lbs

                            - Back Squat 185/135 lbs

REST 6 MINUTES

3 ROUNDS

•  You have 6 minutes to do the run and then accumulate as many reps of Push Press and Back Squat as you can
• You can switch back and forth between movements whenever you want
• You get one bar and one rack
• we will most likely run this in heats
• Score is the TOTAL number of reps.

 

Five by Three........

BUY IN: Weighted Ring Dips 4 sets of 5 reps as HEAVY as possible ( hold a DB in your feet or use the belt).....if you don't have ring dips yet then work on 4 sets of 5 reps of NEGATIVE dips

WOD

5 Power Snatch 95/65 lbs

10 Jumping Pull ups

15 Wall Ball 14/20 lbs

20 Double Unders

As Many Rounds As Possible in 5 MINUTES

REST 3 MINUTES

3 ROUNDS

CASH OUT : Its a Free Friday...No CASH OUT

Here is a great video that Marg sent us about the Paleo Diet.....its an interesting perspective  from a well respected  physician and scientist presenting the undisputed facts. And as Marg said,  "although the speaker is not the Crossfit lean, fit machine I think that makes this video even more compelling, and would convince anyone still sitting on the fence about this to very quickly get off to the hunter/gatherer way of eating.   I’m finally  in!  Bring on the KALE!!!! "

 

 

 

Its that time AGAIN

Here we go AGAIN, back to the THRUSTER LADDER. Today the REST period goes back up to 1 minute for the Thrusters and 30 seconds for the SWINGS. More rest means its time to INCREASE the weight on the Thrusters and since we don't have heavier KB's, increasing the height of the ladder on the swings. So think about adding about 15% to the THRUSTER weight you used for the previous cycles of this workout. The KB Swing ladder this time around starts at 12 reps and goes down to 1...so an extra 23 swings.....sounds not too bad but if you do the math that is an extra 42% volume of swings. I usually try these workouts on myself before I get you to do them......I have done the Thruster part of it heavier....I have not done the  the KBS swing part at 12.......how hard can it be????

 BUY IN : 1 REP MAX THRUSTER - take your time spends lots of time warming up to a 1 rep max attempt. This can be done out of the rack if you have trouble cleaning the weight.

WOD

 A) Thruster Ladder (HEAVIER)

10 reps to 1 rep

on 60 second REST Intervals*

*10 reps rest 60 seconds

9 reps rest 60 sec. etc

at 1 rep you get 30 seconds rest before starting......B) 

 

B)  KB Ladder 32/24 kg

12 reps to 1 rep

on 30 second REST Intervals**

** 12 reps rest 30 seconds

11 reps rest 30 sec. etc

 

CASH OUT: 30 GHD Sit Ups

The return of the CURTIS P

Just a note for all of those interested in competing in the CrossFit OPEN...registration is now open....go to CrossFit Games to sign up for the event. Cost this year is $20 per individual and rules are very similar to last year. First workout starts the week of Feb 22nd and this year there will be 5 weeks of competition. Remember this is all about FUN so take advantage of this cool opportunity to compete against the rest of the world and see how you stack up. This year we will be running the workouts two times per week outside of class time but there will be more info on that to follow.

BUY IN : STRENGTH - FRONT SQUAT

5 reps on the minute every minute for 6 minutes @ 75-80% of 1 rep MAX.

WOD

* At the top of every MINUTE complete - 4 BURPEES

- use the rest of the minute to COMPLETE as many CURTIS P's as possible

- Workout is over when you have completed 35 CURTIS P's

** CURTIS P - Hanging Squat Clean - Lunge - Lunge - Push Press

Weight for the Curtis P is 115/80 lbs

CASH OUT : Hold BOTTOM of the SQUAT for 5 Minutes

 

HEAVY DEADLIFTS

This workout today has multiple reps of HEAVY deadlifts. Your weight on the bar should be approx 75% of your 1 rep max. Take your time on the deadlifts and the set up to make sure you have yourself in the proper position and do each rep smoothly and correctly.

Our Buy In is the max number of THRUSTERS and SUMO DEADLIFT HIGHPULLS you can complete in 1 Minute each.....you can drop the bar whenever you want you just have 60 seconds to do as many reps as you can.

BUY IN :    1 MINUTE of MAX THRUSTERS at 95/65 lbs ...REST 1 MINUTE

                 1 MINUTE of MAX SDLHP at 95/65lbs

WOD

6 Deadlifts @ 75 % of 1 rep MAX

9 Handstand Push ups

12 Pull ups

5 Rounds

CASH OUT: 30 GHD Back Extensions

"The Chief"

BUY IN : STRENGTH - BENCH PRESS

5 sets of 3 reps increasing weight each set to a 3 REP MAX.

WOD

"The Chief"

3 Power Cleans 135/95 lbs

6 Push Ups

9 Squats

As many rounds as possible in 3 MINUTES

REST 1 MINUTE

5 TIMES

CASH OUT : 30 Floor Wipers

A big congrats to Adrian for his awesome performance at this past weekends OVERDOSE challenge. Adrian was super consistent across all 4 workouts and came away with an impressive 5th place finish. I would say that the men's field was pretty much the best of the best Crossfitters in Ontario. To finish that high in only his second competition means good things to come for Adrian.......keep up the great work

Double Header at CrossFit Connection

Our team workout today is the final team workout from the regional competition of last years CrossFit games with a couple minor modifications. Both of our workouts today have running.....the second one lots, the first a little...so come dressed and prepared to run outside....we have been so spoiled with the warm weather this winter...lets hope I don't jinx it.

9 AM TEAM WORKOUT

This workout is done in teams of 3

20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (35/25 lbs)
30 Toes-to-bar
100 foot (2 lengths of gym) Overhead walking lunge (45lb plate / 25lb)
200m SPRINT

Teams of 3. Each athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all  members to go through the workout.

10 AM INDIVIDUAL WORKOUT

"100 PROOF"

800 M RUN

100 Double Unders

1000 M ROW

2 ROUNDS

Mr. Spectacular visits Burlington's CrossFit Connection

This weekend at CrossFit Element in Mississauga is the OVERDOSE  CHALLENGE which is an  Individual CrossFit Challenge. Adrian will be there competing and everyone is more then welcome to attend to watch and cheer him on. My guess would be there will be lots of familiar faces there as well :). The event runs all day Saturday with all the information on the Overdose Site. Good LUCK Adrian!!

Ok..so another new STRENGTH move for us today - the Barbell Row (also called the Penday Row). I started doing these somewhat regularly last summer as a way to offset all the pushing that we do in CrossFit. We Push Press, Press, Jerk, Thruster, Bench, Push Up, Dips, etc. etc....bottom line is we do tons of pushing and not so much pulling. Who is kidding who the kipping pull up has very little to do with the pull and a while lot to do with the hips...which isn't necessarily a bad thing I just thing we need to spend more time developing pulling strength in the upper and mid back. Balance is the key to longevity and healthy happy shoulders. Check out the video below of the row.....stabilize the core and maintain your lumbar arch as you pull your shoulders blades back.

BUY IN - STRENGTH - BARBELL ROWS

6 reps on the minute for 6 Minutes at a Moderate to Heavy weight

WOD

12 Overhead Squats 115/80 lbs

9 Ring Dips

6 Mr. Spectacular 35/25 lb DB *

5 Rounds

* Mr. Spectacular is DB Squat Clean to Push Press -bring DB's back to ground and relaese them - walk your hands out to a plank and do a push up - walk back.

CASH OUT - Its another Friday.........NADA

 

This might HURT....for a minute or two.....

Today is a very short workout which means lots of intensity which means you had better be really warmed up well before you even start the back squats. These short "FRAN" like workouts require you to be ready to give 100% right from the 3..2..1..go, there is no time to ease into it and build, it is all out as hard as you can go right from the start. If you blow up and crash because you went too hard, that is not a bad thing, it means that you found your limit...and next time out the limit will be a little higher. The only way to truly succeed at anything is to fail...fail...fail... So leave nothing in the tank don't worry what is happening around you just focus on moving as perfectly and as quickly as you can. When you feel like you can do another rep....do 3 more. SUCK IT UP...BUTTERCUP!!

And to reiterate.......FOCUS ON A GOOD WARM UP!!!

BUY IN : STRENGTH - BACK SQUAT

4 reps on the minute every minute for 6 minutes @ 80 % 1 REP MAX

WOD

Thrusters 95/65 lbs

Sumo Deadlift HighPulls 95/65 lbs

Reps of 21-15-9

CASH OUT : 10 Skin the Cats on the rings

Followed by some shoulder and hip mobilty a time allows.

 

Life can be so COMPLEX

Part One of today's workout is all about form and technique....yes I want you to challenge yourself with a weight that is heavy for you but not at the expense of losing your form in a complex movement like the snatch. The bar starts on the ground and with a snatch width grip  DEADLIFT. The bar then comes back to the ground and you perform a POWER SNATCH. With the bar locked out overhead you then perform a full depth OVERHEAD SQUAT. The bar comes back to the ground and you perform a full SNATCH. Complete 2 reps of this with the goal being keeping your hands on the bar the whole time. Rest a minute or so...try and increase the weight and repeat for 4 rounds total.

BUY IN: STRENGTH - DEADLIFT

4 reps on the minute every minute for 5 minutes @ 80% of 1 rep MAX

WOD

PART 1

SNATCH COMPLEX

Snatch Grip Deadlift - Power Snatch - Overhead Squat - Snatch

Perform 2 rounds of this complex....REST.....ADD WEIGHT.....

4 Times

PART 2

Double Unders 50-40-30-20-10

Burpees           10-10-10-10-10

CASH OUT: 3 sets of 20 reps GHD SIT UPS